Healthy, Kid-Friendly Lunch Ideas

August is coming to an
end. The days are getting shorter, the weather is getting cooler. This can only
mean one thing, back to school. Back to a schedule, earlier bed times, new
after school activities, homework, and of course, the dreaded preparation of
school lunch.

We all know breakfast is the most important meal of the day,
but lunch is right up there. Packing your child’s lunch is a great way to make healthy
choices to ensure they’re satisfied, stay alert, and have enough energy to get
through the rest of the school day. Gone are the days of brown bagged
lunches. Now there are insulated bags that will keep hot
food hot and cold food cold, also with separate containers to keep food from
getting soggy.

Be sure to incorporate something from all the food groups. Here are five ways to create a healthy, well balanced lunch your child will love.

Pick a protein. Protein is an important part of
the meal in order to keep your child satisfied for a longer period of time. Stay away from high
fat meats such as bologna, salami, and pastrami and instead choose lower fat
alternatives, such as turkey breast, chicken breast, or ham. Get creative! Use the chicken,
turkey, or lean ground beef from dinner the night before, try tuna, chicken, or egg salad made with olive oil
based mayonnaise, or even throw in a few peeled hard boiled eggs. If you want to go meatless, add in
some nuts or any natural nut butter or even mix in some beans or low fat
cheese.

Make them whole grains. Swap out those refined
grains like white bread and flour tortillas for the whole grain version. The more fiber, the better. This includes foods such as whole wheat bread,
pita, english muffins or bagels, whole grain crackers, whole wheat pasta, whole
grain cereal, or brown rice.

Fruits and vegetables. Make it pretty and include colors of the rainbow
to ensure your child is meeting their vitamin and nutrient needs. Have your
kids pick 2-3 different colors and include those in their fruits and
vegetables. Pack green and purple grapes or colorful berries. Slice red
and orange peppers or cut up celery and include baby carrots with a dip such as
salsa,
hummus, yogurt or guacamole to make it tasty.

Growing kids, strong bones. Make sure to include
a calcium rich food, all of which are high in protein as well. Add low fat
greek yogurt or cottage cheese. Try to avoid the fruited yogurt, as it adds extra sugar. Instead, buy
the plain and add your own fruit, making it rich in fiber too! Try string
cheese or low fat cheese cubes, or have your child buy a low fat milk carton or
pack shelf-stable milk.

Don’t forget to keep them hydrated. Water, water, water. Avoid
soda or any sports drinks. Forego the juice, even if it says “100% or no sugar
added” and eat the fruit instead! Sugary beverages add a lot of
unnecessary sugar and calories to your child’s diet, filling them up and leaving them less hungry
for healthy food.

Get your child involved! Encourage your child to go
grocery shopping with you. Involving your child in the decision-making process is
an important way to teach them how to plan, shop, and help prepare their foods!
Make a list of what he or she likes so it’s never a guessing game. Be creative and think outside the (lunch)
box. Happy planning!